If there’s a current reigning champion in the vegetable world, it’s definitely cauliflower. No other veggie has proven itself to be this versatile. In deft hands, it will seamlessly adapt in taste and texture. But on its own – prepared simply and perfectly – we love cauliflower just the way it is. Learn our six favorite methods for cooking cauliflower!
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Once regarded as the white-headed stepchild of the crudité platter, cauliflower now appears to be the heir apparent to the vegetable kingdom crown. This humble representative of the Brassica family (also home to broccoli, cabbage and brussels sprouts) is found – in one form or another – at kitchen tables everywhere now. It’s even become the carb-conscious darling of the fast-casual restaurant scene, landing itself in everything from pizza crusts to power bowls.
While there seem to be a million iterations (it’s even made an appearance in ice cream!), we’re here today to celebrate cauliflower “as-is,” by demonstrating six basic cooking methods that highlight its nutty, sweet, earthy flavor. If you can learn to love this vegetable the way nature (and your kitchen appliances) intended, you can probably even learn to embrace it in dessert.
Cauliflower Benefits
Cauliflower is probably the most versatile vegetable in the produce aisle. Not just for its nutritional profile, but also for its flexibility in terms of dietary accommodations and flavor pairings.
It’s a nutritional powerhouse
All veggies are healthy, but cup-for-cup, cauliflower is an exceptionally nutrient-dense vegetable. It’s loaded with vitamin C and antioxidants, and one cup will fill 10% of your recommended daily fiber.
That being said, cauliflower is also missing something… calories and carbs. (Ha! Tricked you.) Thought not “calorie neutral” like celery, cauliflower is pretty darn close due to all that filling fiber – just 25 calories and 3 grams net carbs per cup.
It fits every diet
It’s stats like that which have made cauliflower a favorite of those who follow low-carb and ketogenic diets. But simply by virtue of its vegetable-ness, cauliflower is a mainstay for vegans and vegetarians, too. This also makes it perfect for anyone on a grain or gluten-free diet, and those adhering to Whole30 or Paleo meal plans. Talk about “flexitarian!”
It’s this dietary friendliness that has prompted the rampant cauliflower substitution we now see in a range of cuisine. And it’s this vegetable’s literal physical flexibility that has allowed it to stand in for rice, potatoes, and a host of other starches. Even those used in baking and pasta.
Cauliflower soaks up seasoning like a boss
Even more important in the “flexibility” category is cauliflower’s sponge-like nature when it comes to other flavors. Lots of people aren’t bothered by the hints of sulfur or sharp bite of mustard that are common in cruciferous vegetables. (Personally, I love it!) But others, not so much. Lucky for us all that these negative effects can be combatted in one of two ways: (a) proper cooking technique and/or (b) drown it in flavor!
Cheese, lemon, butter, garlic, tomato, pickling brine… the list of flavors that pair with cauliflower is practically endless. It’s an absolute chameleon. So, let’s start with the basics. Once you’ve mastered those, feel free to dust off your goggles and lab coat and start experimenting.
How to Cut Cauliflower
If I may, when it comes to cutting up a head of cauliflower, you might be doing it wrong. No judgement – I did it wrong for years! Here’s my painless method for trimming a head of cauliflower with very little mess, very little waste, and perfectly sized florets for any use you can imagine.
For a more detailed tutorial, see the full post How to Cut Cauliflower.
- Remove all leaves by breaking them off cutting away with a paring knife.
- Place the head on a cutting board stem side up.
- Use a paring knife to cut away a single floret from the base of the stem.
- Continue working around the base of the stem and use the paring knife to remove the largest florets around the base.
- Continue working your way around the core, slicing off cauliflower florets.
- Trim the florets to preferred size. To do so, slice into the stem until you reach the floret, then break apart.
Oven Roasted Cauliflower Florets
In this chef’s humble opinion, oven roasted cauliflower is the gold standard of cooked cauliflower. It’s the high bar. The Cadillac. The Champagne. The transformation cauliflower goes through in the oven isn’t just chemical, it’s alchemical. Beautiful crisp, caramelly, crusted edges give way to a buttery bite that practically melts in your mouth. Food this good shouldn’t be this simple. Achieving the magic requires plenty of oil and breathing room, though.
How to roast cauliflower florets
- Combine cauliflower florets with olive oil, salt, pepper and additional seasonings (see below for suggestions) in a large bowl. Toss until well combined.
- Spread the florets onto a parchment lined baking sheet in a single layer, leaving a bit of room between each one.
- Roast in 425°F degree oven for 30-35 minutes for small florets, or 40-45 minutes for large florets.
- Remove from the oven and serve immediately.
Tips for perfect roasted cauliflower
- You need more oil than you think! ¼ cup for a large head will ensure crispy, well-seasoned florets.
- Flip the florets once halfway through roasting – they’ll cook more evenly. I like to use a fish spatula for this kind of “delicate” vegetable work.
- To test for doneness, insert a paring knife into the stem. If you meet little resistance, it’s ready.
- Season away! Cauliflower is a sponge, readily soaking up the flavors you lend to it. See below for some of our favorite seasoning combinations.
Roasted cauliflower seasoning variations
ITALIAN: add 1 teaspoon Italian seasoning along with the olive oil, salt, and pepper. After roasting, top with lemon zest and finely shredded parmesan.
MEXICAN: add ½ teaspoon (or more) red pepper flakes and 1 teaspoon cumin along with the olive oil and salt; omit the pepper. After roasting, season with the zest and juice of 1 lime.
INDIAN: add 1 teaspoon cumin and 1 teaspoon turmeric along with the olive oil, salt, and pepper. Garnish with chopped fresh cilantro.
MEDITERRANEAN: after roasting, toss with the juice and zest of 1 lemon, ¼ cup toasted pine nuts, and 2 tablespoons chopped fresh parsley.
For full tutorials, try our parmesan roasted cauliflower or mediterranean roasted cauliflower recipes.
More ways to serve roasted cauliflower
- As is! My children will gladly eat florets simply roasted with olive oil and salt.
- Dress it up with romesco sauce or pesto, or toss in a skillet with Mediterranean garnishes like olives, pine nuts, and parsley.
- Add to pasta – nutty roasted cauliflower pairs well with creamy pasta sauce or mild pestos.
- Roasted cauliflower is an incredible base for soup. Add a head of garlic to the baking sheet, then make roasted cauliflower soup.
Whole Roasted Cauliflower
Slightly weird to see on a plate? Sure. Easy and Delicious? Absolutely. Whole roasted cauliflower has become a popular vegan alternative to carving meats. Similar to portobello mushrooms, this preparation lends some “meaty” density to the vegetable. This version is perfect for serving as a main course and pairing with a beautiful sauce. The water helps steam the insides for tenderness, while the high oven temp yields a slightly firm crust that holds shape after “carving”.
How to cook a whole roasted cauliflower
- Prep the head of cauliflower by removing all leaves and woody stems. Use a paring knife to cut around the stem and remove the lower portion of the core, keeping the head intact (see recipe card for step by step instructions).
- Drizzle generously with olive oil, then season with salt, pepper, and other seasonings as desired (see below).
- Pour 1 cup water into a dutch oven, then position a trivet inside. Position the cauliflower stem side down on the trivet.
- Cover and roast in a 400°F oven for 30 minutes; remove the cover and roast an additional 25-30 minutes, until tender and golden brown.
- Remove the cauliflower from the trivet using a large slotted spoon. Slice into steaks or wedges and serve.
How to serve whole roasted cauliflower
- Drizzle with melted butter or olive oil, lemon juice, parsley, and/or finely grated parmesan cheese.
- Slice into pie shaped wedges and serve as a side dish.
- Slice into 2″ wide “steaks” for a main course – it’s a terrific meatless meal served over quinoa with a hearty sauce like romesco or green tahini sauce.
Sautéed/Stir Fry Cauliflower
What sauteéd cauliflower lacks in caramelization, it makes up for in ease. Stovetop cooking will give you a beautiful golden brown color in about a quarter of the time. Bonus: Since you’re losing less moisture than in the oven, you get a bigger, meatier bite. Added bonus: stir fried cauliflower is prime for saucing and soaks up flavor while keeping the buttery, nutty undertones.
How to sauté (or stir fry) cauliflower
- Heat olive oil in a large 12″ skillet or wok.
- Add cauliflower florets in a single layer and sauté undisturbed for 3 minutes. Toss, then sauté undisturbed for 3 minutes more.
- Add 2 tablespoons of water, then cover the skillet and cook for 3 minutes.
- Remove the cover and sauté 1-2 minutes more, or any the cauliflower is golden brown and all moisture has been evaporated.
- Season with salt, pepper, and other seasonings as desired, or see below for variations.
Stir fried cauliflower variations
- Add half a portion of all purpose stir fry sauce in Step 4, toss, then cook until the sauce slightly thickens, 2-3 minutes more – serve with rice for a quick vegan lunch. Or, try our cauliflower stir fry with shiitake mushrooms!
- Add 1 teaspoon sesame oil to the olive oil and stir fry as directed. Garnish with sesame seeds and sliced green onions for an Asian-inspired side dish.
Steamed Cauliflower – 3 Easy Methods
If you’re having childhood flashbacks of soggy, limp cauliflower that’s somehow both sulfurous and flavorless, then let these steaming methods wash those memories away. First and foremost, remember that steaming is not boiling, or even simmering. Don’t be ashamed. Most of our parents made this mistake. Steamed cauliflower is great on its own, lightly seasoned with hints of butter, lemon, or parmesan. Should the mood strike, it’s also ready to transform into an array of delicious mashes, purees, and soups.
How to cook instant pot cauliflower
- Place a steamer basket into the inner pot of an Instant Pot along with ½ cup water.
- Arrange the cauliflower on the steamer basket, then sprinkle with salt.
- Cook on HIGH pressure for 3 minutes for crisp tender florets, or 4 minutes for soft, mashable florets.
- Release the pressure manually, then remove the steamer basket.
- Season with olive oil or melted butter, salt, pepper, and other seasonings as desired, or follow the links below for additional uses.
How to steam cauliflower in the microwave
- Combine cauliflower florets and ¼ cup water in a microwave safe bowl.
- Cover with a plate and transfer to the microwave. Microwave 5 minutes for crisp tender florets, or 6 minutes for soft, mashable florets.
- Strain the cauliflower from the residual water.
- Season with olive oil or melted butter, salt, pepper, and other seasonings as desired, or follow the links below for additional uses.
How to steam cauliflower on the stovetop
- Fill a dutch oven or other appropriate pot with 2″ water, then fit a steamer basket into the pot.
- Bring the water to a boil over high heat.
- Add the cauliflower florets to the steamer basket, along with a pinch of salt.
- Reduce the heat to low to maintain a simmer, then cover and steam 5-6 minutes for crisp tender florets, or 8-9 minutes for soft mashable florets.
How to serve steamed crisp tender cauliflower:
- BASIC: toss with melted butter or extra virgin olive oil, salt, and pepper.
- MEDITERRANEAN: toss with extra virgin olive oil, the zest and juice of one lemon, 1 teaspoon Italian seasoning – or 1 tablespoon fresh chopped herbs (basil, thyme, parsley) – and finely grated parmesan cheese to taste.
- ITALIAN: tossed with toasted bread crumbs, browned butter, and chopped fresh basil or parsley.
Ways to use soft mashable cauliflower:
- Cauliflower Hummus
- Loaded Cauliflower Soup
- Cauliflower Mashed Potatoes
- Creamy Cauliflower Puree
- Cauliflower au Gratin
Even More Cauliflower Recipes
Now that you know how to cook cauliflower like a total pro, take it up a notch! Try one of our favorite cauliflower recipes:
- Curried Cauliflower Soup
- Cauliflower Curry with Sweet Potatoes
- Cauliflower Shawarma Grain Bowl
- Turmeric Roasted Cauliflower Salad
Did you love cauliflower as much as I do? Leave me a comment and tell me your favorite way to cook it!
While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.
Recipe
How to Cook Cauliflower
Print Recipe Rate this Recipe Pin RecipeIngredients
Roasted Cauliflower Florets
- 1 medium head cauliflower, divided into florets (about 6 cups)
- ¼ c olive oil
- 1 tsp kosher salt
- ½ tsp ground pepper
Whole Roasted Cauliflower
- 1 medium head cauliflower, about 2 lb
- ¼ c olive oil
- 1 tsp kosher salt
- ½ tsp ground pepper
- 1 lemon, zested and juiced, optional
- ¼ c shaved parmesan cheese, optional
Sautéed (Stir Fried) Cauliflower
- 1 medium head cauliflower, divided into florets (about 6 cups)
- 4 tbsp olive oil
- 2 tbsp water
- kosher salt, to taste
- ground pepper, to taste
Instant Pot Cauliflower
- 1 medium head cauliflower, divided into florets (about 6 cups)
- 1 tsp kosher salt, divided
- ½ c water
- 2 tbsp melted butter, or extra virgin olive oil
- ground pepper, to taste
Steamed Cauliflower (Microwave)
- 1 medium head cauliflower, divided into florets (about 6 cups)
- ¼ c water
- 1 tsp kosher salt, divided
- 2 tbsp melted butter, or extra virgin olive oil
- ground pepper, to taste
Steamed Cauliflower (Stovetop)
- 1 medium head cauliflower, divided into florets (about 6 cups)
- 1 tsp kosher salt, divided
- 2 tbsp melted butter, or extra virgin olive oil
- ground pepper, to taste
Instructions
Roasted Cauliflower Florets
- Heat the oven to 425°F with a rack positioned in the bottom third. Line a baking sheet with parchment paper.
- Divide the cauliflower into florets, then transfer to a large mixing bowl. Add the olive oil, salt, pepper, and optional seasonings (if using), then toss until the florets are evenly coated with oil and seasonings.
- Roast 30-35 minutes for small florets, or 40-45 minutes for larger florets. Remove the sheet from the oven once halfway through and flip the cauliflower to ensure even browning. The cauliflower is roasted once golden brown and the stems are tender; you should be able to insert the tip of a paring knife into the stem and meet little resistance.
- Remove from the oven and serve immediately.
Whole Roasted Cauliflower
- Heat the oven to 400°F.
- Place the cauliflower stem end up on a cutting board. Break off the tough outer leaves. Use a paring knife to carefully cut around the stem and remove the lower portion of the core, being careful to keep the florets intact.
- Drizzle the cauliflower with the olive oil, then rub all over. Sprinkle all over with salt and pepper.
- Place 1 cup water in a dutch oven, then fit with a trivet (or a balled up piece of foil). Position the prepared cauliflower head into the trivet or on top of the foil.
- Cover, then transfer to the oven. Roast 30 minutes covered, then remove the lid and roast an additional 25-30 minutes, or until the cauliflower is golden brown and and a knife inserted into the center meets little resistance.
- Remove from the oven and rest 10 minutes. Remove the cauliflower using a large slotted spoon. Slice into wedges and drizzle with lemon juice, lemon zest and parmesan cheese.
Sautéed (Stir Fried) Cauliflower
- Heat a 12” skillet over medium high heat. Add the oil and heat until it shimmers. Add the cauliflower, toss to coat in the fat, then arrange in a single layer. Sear, undisturbed, for 3 minutes. Toss the cauliflower, then sear an additional 3 minutes undisturbed.
- Add 2 tbsp water, then cover the skillet. Cook covered for 3 minutes. Remove the lid then cook 1-2 minutes more, or until the water has evaporated and the florets are tender and golden brown.
- Season with salt and pepper, and serve immediately. See notes for variations.
Instant Pot Cauliflower
- Pour ½ cup water into the inner pot. Position a trivet or all metal steamer basket in the pot. Place the florets into the steamer basket, then sprinkle with ½ tsp kosher salt.
- Secure the lid and ensure the pressure valve is set to Sealing. Program to HIGH pressure 3 minutes for crisp tender florets, or HIGH pressure 4 minutes for soft, mashable florets. It will take approximately 10 minutes for the pot to come to pressure.
- Once the timer goes off, press the Cancel button to turn off the Instant Pot. Then perform a manual pressure release by turning the venting knob from Sealing to Venting. Once the float valve has dropped, open the lid away from your body to allow the steam to escape. Carefully remove the steamer basket with oven mitts, or remove the florets with a slotted spoon.
- Serve crisp tender florets immediately. Transfer to a bowl and toss with the olive oil or melted butter, the remainder of the salt, plenty of black pepper, and other toppings as desired (see notes). For uses for mashable florets, see notes.
Steamed Cauliflower (Microwave)
- Place the florets into a microwave safe bowl then sprinkle with ½ tsp salt. Add the water, then cover the bowl with a plate.
- Microwave 5 minutes for crisp tender or 6 minutes for soft, mashable florets.
- Strain the cauliflower from the steaming water. Serve crisp tender florets immediately. Transfer to a bowl and toss with the melted butter or olive oil, remainder of the salt, pepper, and other toppings as desired (see notes). For uses for mashable florets, see notes.
Steamed Cauliflower (Stovetop)
- Fill a pot large enough to accommodate a steamer basket with 1.5-2” water. Position the steamer basket in the pot, then bring the water to a simmer over high heat.
- Place the florets into the steamer basket, then sprinkle with ½ tsp kosher salt. Reduce the heat to medium low to maintain a steady simmer, then cover.
- Steam 5-6 minutes for crisp tender florets or 8-9 minutes for soft, mashable florets.
- Remove the steamer basket from the pot. Serve crisp tender florets immediately. Transfer to a bowl and toss with the melted butter or olive oil, remainder of the salt, pepper, and other toppings as desired (see notes). For uses for mashable florets, see notes.
Notes
- ITALIAN: add 1 tsp Italian seasoning along with the olive oil, salt and pepper. After roasting, top with lemon zest and finely shredded parmesan.
- MEXICAN: add ½ – 1 tsp red pepper flakes and 1 tsp cumin along with the olive oil and salt; omit the pepper. After roasting, season with the zest and juice of 1 lime.
- INDIAN: add 1 tsp cumin and 1 tsp turmeric along with the olive oil, salt, and pepper. Garnish with chopped fresh cilantro.
- MEDITERRANEAN: after roasting, toss with the juice and zest of 1 lemon, ¼ cup toasted pine nuts, and 2 tablespoons chopped fresh parsley.
- Add half a portion of all purpose stir fry sauce in Step 4, toss, then cook until the sauce slightly thickens, 2-3 minutes more – serve with rice for a quick vegan lunch
- Add 1 tsp sesame oil to the olive oil and stir fry as directed. Garnish with sesame seeds and sliced green onions for an Asian-inspired side dish.
- MEDITERRANEAN: Toss with 2 tbsp extra virgin olive oil, the zest and juice of one lemon, 1 tsp italian seasoning or 1 tbsp fresh chopped herbs (basil, thyme, parsley), and finely grated parmesan cheese to taste.
- ITALIAN: Toss with ¼ c toasted bread crumbs, 2 tbsp browned butter, and 2 tbsp chopped fresh basil or parsley.
Trinity
Worked out perfectly!